Tofu Salad Sandwich Spread Recipe

High Protein Gluten Free Tofu Recipe: Sandwich Spread or Dip

Tofu Salad Sandwich

Enjoy high protein tofu salad as a sandwich spread or dip, easy appetizer or gf snack. Use sprouted grain bread & sandwich fixings for a complete meal.

Ingredients and quantities are flexible in this recipe, but well drained or pressed extra firm tofu is a necessity to avoid soggy sandwiches!

Keep this tofu salad sandwich spread on hand in the fridge for satisfying take along lunches or almost-instant suppers.

Total prep time: 20 Minutes

6 Servings

Nutrition Data Per Serving, 44g: 67 cal, 4g carbs, 4g fat, 121mg sodium, 1g fiber, 5g protein, 1g sugars, low Cholesterol, good source Vit A, C, B12, K, Iron, Folate, Manganese, Calcium, Riboflavin, Niacin, Selenium. Estimated glycemic load 1


  • 6 ounces super or extra firm tofu (Wildwood brand is good)
  • 2 Tbsp shredded carrot
  • 2 thinly sliced scallions, green & white parts
  • 1 Tbsp nutritional yeast
  • 1/2 Tbsp mellow white miso
  • Small pinch turmeric
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  • 3 Tbsp vegan mayo
  • Salt & pepper to taste


  1. Drain tofu well and press in a towel to soak up excess moisture
  2. Crumble tofu into a bowl and mash or squish with your hands until only small lumps remain
  3. Shred carrot and slice scallions thin
  4. Combine all ingredients in a bowl, adding more mayo or seasoning as needed
  5. Store covered in the refrigerator. The spread will absorb moisture and firm up as it chills.

Recipe Tips:

Using ultra super firm tofu is important, for a firm sandwich-worthy spread. If you're only using it as a dip, then you don't have to be quite so particular about the firmness of the tofu.

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I like to cut the tofu in chunks and steam for 5 minutes first to take care of any food pathogens that have come along for the ride on the raw tofu. Whether you do that or not depends on your level of food paranoia so I didn't make it a required step.

If onion isn't your thing, chopped celery, green or red pepper also works well in tofu salad, and/or minced cilantro or parsley.

Mellow white miso is a wonderfully useful ingredient because of it's mild cheesy salty taste and sticky pasty texture, but if you don't have it on hand and don't want to run out and buy some, use an extra Tbsp of nutritional yeast. You really do need one or the other for this recipe.

Recipe Comments:

I have made your tofu sandwich spread several times. I don't care for vegan mayo and couldn't find white miso. Therefore, being The Queen of Substitutions, I used red pepper hummus, a splash of soy sauce, and chopped red pepper (1 piece from a jar). I also used the tofu press, my new best amazon purchase. The spread is so good! Yvonne C.

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